Tomatoes, sun-dried, packed in oil, drained
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are ripe tomatoes slowly dehydrated to concentrate their flavor, then preserved in oil to become tender, chewy jewels. They boast a deep, sweet-tart umami intensity and a rich, slightly oily texture that adds instant complexity to a dish. Nutritionally, they are a dense source of fiber and healthy fats, with a notable calorie count due to the oil.
💚 Why it's loved
People love them for their intensely concentrated, sweet-tart tomato flavor and meaty, chewy texture that can elevate a simple pasta, sandwich, or salad. They are a pantry staple in Mediterranean cuisine, prized for their versatility and ability to add a burst of rich, savory depth to both rustic and refined dishes.
⚠️ Watch-outs & how to enjoy it better
The oil packing significantly increases the calorie and fat content, which can be a concern for those monitoring intake. They can also be high in sodium, and the oil may become rancid if not stored properly. To mitigate, drain and rinse them lightly to reduce oil and salt, and use the flavorful oil as a measured ingredient in dressings or for sautéing rather than consuming it all.
Key benefits
- Excellent source of dietary fiber (5.8g per 100g).
- Provides plant-based protein (5.06g per 100g).
- Rich in healthy fats from the preserving oil.
- Concentrated source of the antioxidant lycopene.
- Adds intense umami flavor without added sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dehydration process can concentrate the lycopene content by up to 50 times compared to fresh tomatoes, making them one of the most potent dietary sources of this antioxidant.
Full nutrition (scales with serving)
| Water | 53.8 g |
| Energy | 213 kcal |
| Energy | 891 kj |
| Protein | 5.1 g |
| Total lipid (fat) | 14.1 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 23.3 g |
| Fiber, total dietary | 5.8 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 81.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 1565 mg |
| Sodium, Na | 266 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.47 mg |
| Manganese, Mn | 0.47 mg |
| Selenium, Se | 3.0 ug |
| Vitamin C, total ascorbic acid | 102 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.38 mg |
| Niacin | 3.6 mg |
| Pantothenic acid | 0.48 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 64.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 1286 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 8.7 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 8.5 g |
| MUFA 20:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.08 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.12 g |
| Leucine | 0.18 g |
| Lysine | 0.19 g |
| Methionine | 0.04 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.09 g |
| Valine | 0.13 g |
| Arginine | 0.12 g |
| Histidine | 0.08 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.70 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.13 g |
| Proline | 0.10 g |
| Serine | 0.13 g |
FAQ
Are sun-dried tomatoes in oil healthy?
They are nutrient-dense, offering fiber, protein, and antioxidants like lycopene. However, the oil packing increases calories and fat. For a healthier option, look for ones packed in water or broth, or drain and rinse the oil-packed ones well.
How should I store them after opening?
Transfer them to an airtight container, ensuring they are submerged in their oil (or add a bit of olive oil). Store in the refrigerator for up to a few weeks. Always use clean utensils to prevent spoilage.
Can I rehydrate them if they are too dry?
Yes, you can soak them in warm water, broth, or wine for 15-30 minutes to soften them. Reserve the flavorful soaking liquid to add depth to sauces, soups, or stews.